Single Leg Bodyweight Glute Bridge is a beginner isolation push using bodyweight. It loads Glutes.
Why this lift
The Single Leg Bodyweight Glute Bridge is a beginner isolation push lift. It primarily loads Glutes. Hamstrings, Abs help. You need bodyweight. Most programs place it after your main compounds, as accessory work. You may also hear it called Single Leg Bodyweight Glute Bridges.
Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Glutes
- Secondary: Hamstrings, Abs
Setup
- Set up for the Single Leg Bodyweight Glute Bridge with bodyweight. Upper back on a bench, load over the hips.
- Feet planted so the shins are vertical at the top. Ribs down, chin tucked.
How to do it
- Drive through the heels and extend the hips until Glutes are locked.
- Pause with a glute squeeze, then lower under control.
Coaching cues
- Heels, not toes. Ribs down at the top.
- Squeeze the glutes; do not arch the low back.
Common mistakes
- Overarching the lumbar spine. Tuck the tailbone and keep the ribs down.
- Cutting the lockout short. Reach a full hip extension every rep.
How to program it
Treat the Single Leg Bodyweight Glute Bridge as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.
If the Single Leg Bodyweight Glute Bridge does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.
Related lifts
- Barbell Glute Bridge Glutes
- Barbell KAS Glute Bridge Glutes
- Bodyweight Glute Bridge Glutes
- Cable Glute Kickback Glutes
- Cable Hip Abductor Glutes
- Donkey Kick Glutes
FAQ
What muscles does the Single Leg Bodyweight Glute Bridge work?
The Single Leg Bodyweight Glute Bridge works Glutes (primary), Hamstrings, Abs (secondary).
What equipment do I need for the Single Leg Bodyweight Glute Bridge?
You need bodyweight.
Is the Single Leg Bodyweight Glute Bridge suitable for beginners?
Yes. The Single Leg Bodyweight Glute Bridge is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Single Leg Bodyweight Glute Bridge into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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